Nyuchi Dzvuku uye Zvokudya Zvokudya Chili Recipe (Vegan, Gluten-free)

Zvokudya zvezvirimwa zvinogona kuonekwa sezvisingabatsiri kune vamwe, asi iyi mhizha inofadza kwazvo, vanhu vakawanda havazozvioni! Izvo zvinotapira uye karoti zvinowirirana zvakakwana ne-spiciness ye fresh chili flavor. Izvo zvinopfuura 20 gramu zveprotini pamusangano, iyi ndiyo yakanaka kwazvo yemaprotheni kune ani zvake: zvinomera, vegans , uye vana!

Zvose zvinoshandiswa mumutsara uyu zvose zvirimwa zvinomera uye vegan, uye, kana ukashandisa mvura (panzvimbo yemiriwo muto), iyo haina guten-isinawo. Mamwe mabheji akatengesa mabhizinesi haana gluten-uye mamwe haasi. Verenga iyo mavara, kana usina mubvunzo, kana, ita yako pachako yemucheka muto .

Zvamunoda

• 2 clove garlic, minced
• 1 eiiiii, diced
• 2 mbatatata maduku, yakakonzerwa uye yakasarudzwa
• 2 miviri yakasvikiti, yakatswa
• 1/2 tsvuku tsvuku tsvuku, yakasarudzwa (zvinosarudzwa)
• 2 tbsp maorivhi
• 1 15 ounce inogona kuisa nyemba (kana kuti zvishoma pasi pemikombe mbiri, kana uri kubika mutsva)
• 1 15 ounce inogona kutema tomato kana tomato muto
• 1/2 kapu yemvura kana mishonga yemucheka (ona chokwadi kuti muto wako unonzi gluten-pasina kana uchida)
• 1 tbsp chikamu pfupa
• 1 tsp cumin
• 1/2 tsp cayenne (kana kuti kuravira)
• 1/2 tsp poda yakagadzirwa
• 1/2 tsp munyu
• 1/4 tsp mutsvuku

Nzira Yokuita Izvo

1. Sakurai anyanisi uye garlic mumafuta emuorivhi kweminiti kana maviri, ezvo muwedzere muzhuvhuta, karoti, uye bell pepper kusvikira maonikisi ari nyore, anenge maminitsi mashanu kusvika ku6.
2. Deredza kupisa kusvika pakati-pasi uye kuwedzera mune zvose zvasara zvinoshandiswa, zvichikurudzira kubatanidza zvakanaka.
3. Bvumira chikamu chako kuti chisvike, chikafukidzirwa uye chichikuvadza dzimwe nguva pamusoro pepakati-pasi-moto, kwemaminitsi anenge makumi maviri nemakumi maviri, kusvika mavhenekisi asanganiswa uye mbatatata, karoti uye bhero tsvuku zvinotapira.

Inogadzira 5 kusvika ku 6 servings yeganda chibage chine chigadziko.

Nutritional Guidelines (pakushanda)
Calories	384
Total Fat	6 g
Saturated Fat	1 g
Unsaturated Fat	4 g
Cholesterol	0 mg
Sodium	341 mg
Carbohydrates	67 g
Dietary Fiber	18 g
Protein	19 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)